Best Yoga Poses for Trouble Spots

No matter what body part you’re looking to tone, there’s a yoga pose for that!

We all have that one particular body part that we desperately wish to improve. Maybe every time you look in the mirror you find yourself yearning for trimmer thighs, or praying for more defined abdominals. We all have something, and there is always room for improvement!

No matter what your trouble spot may be, there’s a yoga pose designed to help you fix it. Doing yoga is a great way to tone your body from head to toe and improve your flexibility and strength all over, but it can also be used to target certain muscle groups and areas of the body. Check out the yoga postures below and you’re sure to find one or two to add to your routine to improve those problem areas.

Begin on your hands and knees, then lower your elbows to the floor, shoulder-distance apart. Interlace fingers, tuck your toes, and press hips up to create a long line between elbows and sitting bones (aka your butt). Slowly squeeze your upper arms inward to work biceps, triceps, and shoulders. Breathe and repeat.

Abs & Lower Belly: Boat Pose

Image credit: Perry Hagoplan

Sit up high and straight, hands beneath your knees. Slowly tighten your abs and lift your feet off the floor, knees bent, with your legs at a 45-degree angle. If this feels easy, straighten your legs and arms. Breathe and slowly lower.

Legs: Downward Dog Split Pose

Image credit: Jay Sullivan

Begin on hands and knees. Take a big breath out and push into Downward Dog by straightening legs and lifting your hips and butt in the air. Relax head between straightened arms. Exhale and lift one leg as high as you can into the air, flexing foot. Repeat on other side.

Hips: Cow Pose

Image credit: Health.com

This move looks relaxing but is one of the toughest hip strengtheners and openers. Start on your hands and knees, and slide your right leg back to cross over your left leg. Gradually sit back between your heels, using a rolled up towel or block if you can’t sit on the ground. Hold as long as you feel comfortable, then switch legs and repeat.

Chest: Plank Pose

Image credit: Health.com

Start with your hands and knees on a mat, hands directly under shoulders and knees right below hips (if this is hard on your wrists lower your arms and rest on elbows). Lift up and straighten legs. Tighten your abs and keep your eyes on one spot in front of you.

Love Handles: Side Plank Pose

Image credit: Andrew Macpherson

From plank position, press your right hand into a mat and turn your body so your weight is on the outer edge of your right foot. Brace your core and keep your arms elevated over your head. Option to bend your leg and place it behind you for support, or, if you’re super fit, to rock a few mid-air crunches like our model Jillian Michaels!

Back: Locust Pose

Image credit: Getty Images

This pose strengthens and stretches the muscles in your lower back and along the spine. Lie facedown, press your legs together, and lift legs off the floor. Then lift your arms straight back behind you and lift your chest, coming into a mini-Cobra in the front.